hey what's up everyone morey croson here and today i'm going to be going over the
six most common coaching mistakes when it comes to sprinting and we'll start the video right now
this is the newest edition of the performance side reach your individual goals you don't want
to talk about straight lines we also want to talk about your delivery quick we break
down your video let's make you into the quarterback i know you can become
all right so we're going to go over really the the six things that really cause a lot of problems
when it comes to you know sprinting and i think a lot of times this comes from a good place but the
overall information just might not be you know correct or a hundred percent understood and so
what i want you to be able to do either as a coach or as an athlete be able to understand you know
what are some of the biomechanical facts behind sprinting and some what are some of the things
that you know are not necessarily uh you know too truthful when it comes to you know actual
uh top speed performance or you know just printing performance in general so we're gonna start into
or hop right into it the first one's gonna be need drive right so we see a lot of people that talk
about the knee drive and let's just go actually over to christian coleman here and we can see
you know for him he's one of the best sprinters in the world he's not getting that knee up to his
hip right so being able to get your knee all the way up to the hip is not something that's going
to directly impact your ability to run fast right and if you are not getting that knee up to the hip
that doesn't mean that you are you know lacking any type of range of motion or anything like
that you know when it comes to the the ability to maximize that knee drive or pick up as much
distance per step a lot of that actually has to do with your foot contact and how much force you're
generating into the ground that makes it so then you were able to cover a lot more distance so it's
not with that swing leg that needs to change if there's an athlete that is you know not
able to pick up very much distance per step it has actually a lot more to do with how that athlete
is hitting the ground and pushing off the ground and being able to essentially utilize the ground
when sprinting that is making a bigger impact so that's the first one second one is going to be
coaching a change within the lower body without addressing the upper body or vice versa coaching
something in the upper body without changing the lower body so you know what happens is you'll see
maybe some type of you know issue with the elbow coming out to the side for instance even though
it's not necessarily an issue here but let's say that ends up being a problem so you know when
you coach to just keep that left elbow in without talking about how you know that ends up impacting
the extension that is generated within the leg then that ends up doing a disturbance a disservice
for the athlete because now they don't understand the proper rhythm and timing that will end up
impacting that arm going straight back right so every time you know either you're again an athlete
or a coach here you want to talk about something that they can be doing to improve their running in
you know either the upper body or the lower body you want to think about that how that's going to
impact you know the opposite so again if it's the arm you know think how it impact the legs and vice
versa okay so just make sure that there is you know continual thought process behind the rhythm
and the timing of the sprint in order to make it so you can run faster the next one is going to be
the you know concept of dorsiflexion right there's a lot of people that talk about how you want to be
able to really maintain dorsiflexion when you're sprinting and we can see here you know with lamont
jacobs is right before foot contact you actually want to get you know what dorsiflexion is is when
that foot is up above the heel right coming up towards the shin right so you can see i'm
in dorsiflexion here but then as you come in and actually hit the ground your foot or toe
goes below the heel which is essentially plantar flexion right so you can see that for him as well
you know you can see that with marvin bracey when he's hitting the ground right so you want to
get to a point where you're actually hitting the ground with that toe below the heel right so it's
not about maintaining dorsiflexion right keeping that toe up it's actually the moment before your
foot hits the ground you want to be initiating the striking to the ground is what usually what i i
say or the concept that you know ends up i think connecting right instead of reacting to the ground
right initiate contact in the ground instead of reacting to the ground okay that i think makes a
lot of sense when it comes to you know being able to maximize your overall sprinting performance
okay the next one is going to be arms stay at 90 degrees
right and so you know basically no sprinter stays at 90 degrees the entire time they're sprinting we
could look at marcel jacobs here right his arms are not at 90 degrees right there we can look at
marvin bracey arms are 99 degrees right there we could look at christian coleman arms are not
at 90 degrees well now he's he's going to be leaning here but with that at that swing phase
basically no one's arms are at 90 degrees right so as that that arm's coming through right that
hand is below the hip okay so there can't be at 90 degrees all right you can see me here
arms aren't at 90 degrees okay so anytime that that hand is is crossing that hip you
know a lot of times the arm is not at 90 degrees okay so that is a something that i think is over
taught right is being able to maintain a 90 degree position that was number four
number five is coaching symmetry right so let's go back to you know we have a perfect straight-up
view with lamont jacobs coaching symmetry right they're not supposed to be symmetry it's supposed
to be asymmetrical he's asymmetrically bringing his right arm back right his arm right arm doesn't
match the angle of the left arm when he's going back right see how is that left hand goes out like
that right there's asymmetry and how he's moving right there you know that that right arm goes more
straight back left arm goes more out to the side that right foot lands more out to the side than
the left foot right there's not going to be a perfect amount of symmetry your knees are going to
be a little bit more you know turned out one side to the other you're not going to be able to come
through perfectly there's and the whole concept is like when you are creating any type of force
the force comes through the transverse plane the rotational plane and so in order for there to be
more force production you have to be able to utilize the transverse plane which means there
has to be rotation when there comes a rotation involved it's going to be asymmetric right
there's just not going to be a way to be able to you know really run fast without using the
transverse plane and therefore you're not going to be able to run fast without getting you know some
degree of asymmetry within the body now you don't want to coach
you know large degrees of asymmetry right you want to be able to you know minimize any over
the inefficient movement but just because somebody is not perfectly straight does not mean that that
is something that needs to you know change okay you want to be able to have a good understanding
of what ends up being the you know when are you over coaching uh symmetry and and not focusing
enough on you know being able to there's so many things to be able to improve right don't overly
you know get consumed with the symmetrical you know the symmetry of the movement you want to get
more consumative maximizing the time spent on the ground how much distance per step how to you know
maximize the efficiency within the arms and within the legs and create more time and create
more rhythm right if you're getting too caught up with the symmetry you're probably not getting
caught up enough with being able to create the overall better rhythm and timing within the
sprint and then last one we'll actually go back to the beginning of the video here because it's
going to be dealing with the start right we're going to go and kind of zoom out a little bit
and you know these are some of the best starters in the world none of them stay low right the last
one is staying low during your sprint you do not need to stay low during the sprint
now you do need to keep your chin tucked but it's not about staying low here okay oh look
at how high marcel jacobs is look at how high christian coleman is right those guys their
their spines are all the way up their chests are all the way up it's not about staying low
that's going to make it so you run faster or have a great start what's going to be able to make it
so you have a great start is spending less time on the ground right is being able to maximize that
horizontal angle at your push off within that that down leg right look at those horizontal angles for
all of those guys right being able to get great horizontal angles look at that the horizontal
angles of the shins right that's how you maximize the start it's having great shin angles right it's
having great foot stabilization okay is being able to get those hips coming forward and through right
none of these guys have their hips sitting way back behind what happens when you go and you are
focused on staying low at the start is you end up with your hips way far back behind right that's
what ends up making it so then a lot of times you over extend right you don't have great knee angles
when you're hitting the ground right so then that makes it so now your foot's not landing underneath
the hip you have your foot landing more underneath the knee right these are the issues with sprinting
right and then a lot of times people will blame that on their not staying low enough right you've
got to stay low longer it's not about staying a little longer it's being able to really maximize
the foot time on the ground being able to maximize those angles like i just said right so don't over
coach staying low over coach the time spent on the ground over coach the angles within the knee
over coach the you know ability to sync up the timing within the push off or or within the
uh you know syncing up the the hands and the wrist actions with the foot and the toe actions
right like those are the things you want to continue to focus on because you know those are
the things that you can consistently improve consistently get better it's the same thing
with you know quarterbacks you could always get better with that the wrist flick and being able to
sync everything up with that wrist flick it's not something that you just get one time and it's like
okay now i got it now i'm good you know you've got to be drilling those starts you've got to be
drilling that timing and a lot of it starts at the beginning if you can get that timing really synced
up at the beginning very well then it really helps you in being able to get to that top speed and
really being able to uh maximize that top speed so you know all those things end up being important
those ends up being the six most common mistakes at least in my opinion that i see you know coaches
and and the number one the knee drive i mean i see coaches talk about knee drive all the time right
it's not about knee drive it's about how you're hitting the ground and how much force you're
generating into the ground so i hope this ends up being a beneficial video for you if it is go ahead
and click that thumbs up down below subscribe the channel if you have any questions comments
or recommendations you can leave those down below we're going to continue to grab guys great
content i'm super excited for some of the stuff we're going to be doing for you guys in terms of
you know sprinting there's such a plethora of information that we can continue to offer you
guys to be able to improve your speed only thing i wish is that i was wishing i was working with more
you know clients individually to help them in improving their biomechanics right i'm able to
you know really put a lot of information about in terms of how to improve your sprinting and i want
to be able to help more with your biomechanics been able to really acquire some some great
clients i'm not you know at all complaining about where i'm at but i just you know want to be able
to do more want to be able to help more i see you know people are always sending in videos for me
to be able to you know try to break it down and and i just see so many people out there
that are not making you know good decisions when it comes to their their sprinting mechanics and
you know really turning over or creating the right efficiencies uh within their movement patterns and
you know it's costing pressure seconds pressure's tenths of seconds pressure's hundreds of seconds
and so the more understanding and clarity you have within the sprinting and i would say too
you know if you're still watching this write out your sprint you know write out how your
foot should be hitting the ground write out how you know each part of your body should be moving
during the start during the drive during the top end speed and you know send it over to me i'll
take a look at it because the more understanding you have of what you should be doing when you're
sprinting then you can start to better understand what your blind spots and how you can improve and
it'll also give you a better recollection of how well do you actually understand what you're doing
you know are you just relying 100 on talent which would be somebody that really can't explain very
much about the sprinting or are you somebody that has you know a good deal of knowledge and you know
needs to be able to maybe tweak a few different parts and you know really make a big difference
based off of that so you know i don't know which boat you you end up you know kind of falling in
or where you could end up improving but i can tell you this if you could write it out really
well it will make a big difference in your your top speed so i highly encourage you doing that
as always thanks for watching click that thumbs up subscribe and we'll talk to you soon